Barbell Hook-Grip Deadlift

1. Stand with your feet around hip-width apart, with the barbell over your shoelaces.

2. Bend at your hips and knees and grab the bar with both hands, just outside your legs, utilizing a hook grip. This is where you wrap your thumb around the bar first and then your fingers over the thumb.

3. Keep your back flat, with your shoulders slightly in front of the bar and your hips above knee level; this is your starting position.

4. Engage your core, and without rounding your back, drive through your heels to stand up straight. Push your hips forward and pull your shoulders back at the top of the movement.

5. Reverse the movement to lower the bar back to the starting position, hinging at the hips first, then bending the knees once the bar passes them.

6. Aim to keep the bar close to your body throughout the entire lift.

7. Perform the desired number of reps, ensuring good form is maintained for each rep.

Always start with a weight that you can lift safely to practice your form and avoid any injuries. If you're new to deadlifts or the hook grip, consider having a professional trainer watch and correct your form.

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